Patient Information --> Medical and Surgical Information --> Healty Lifestyle Changes --> Dietary and Activity Guidelines --> Cholesterol and Fat

What we eat can cause heart disease. If we eat foods high in fat and cholesterol, than fat and cholesterol may end up lining our arteries and over time, develop blockages. This starts early in our lives and we may not have symptoms for years.

WHERE DOES CHOLESTEROL COME FROM?

1. Our bodies produce cholesterol (our liver makes enough cholesterol to meet our body's needs).
2. Cholesterol is found only in meat and dairy products.
3. Food high in saturated fat also raise cholesterol levels.

WHAT DO ALL THE NUMBERS & LETTERS MEAN?

LDL - Low Density Lipoprotein

• LDL is often called the " Bad Cholesterol"- L =Lousy
• LDLs carry most of the cholesterol in the body
• A high LDL increases your risk for developing coronary heart disease.
• Elevated LDL levels can occur because of a diet high in saturated fat.

HDL -High Density Lipoprotein

• HDL is often called the "Good Cholesterol"- H = Healthy
• HDLs carry cholesterol back to the liver so it can be removed from the body.
• HDLs help to prevent the build up of cholesterol on the walls of the arteries.
• If your HDL is too low, you might be at risk for developing heart disease.
• You can raise your HDL level by increasing your physical activity, eating more omega-3 fatty acids, and not smoking,
• Women often have a higher HDL level than men until after menopause

Triglyceride

• Triglycerides are the form in which fat is stored in the body.
• Triglycerides may be high in people who are overweight, who do not exercise, who drink alcohol in excess, and/or who eat a diet high in fat and sweets.
• High triglycerides most often occur with high LDL cholesterol or a low HDL cholesterol levels.

Cholesterol /HDL Ratio- Cholesterol to High Density Lipoprotein Ratio

• The ratio of your cholesterol compared to your HDL identifies your risk for coronary heart disease.
• By having a high cholesterol to HDL ratio, you raise your risk for heart disease.
• By having a low cholesterol to HDL ratio, you lower your risk of coronary artery disease.

(Key: < refers to "less than", and > refers to "greater than")

WHAT TO EXPECT IF YOU MAKE CHANGES:

• Both total and LDL cholesterol will begin to respond to changes you make in your lifestyle in approximately 2-3 weeks.
• Within 6 months you may see as much as a 30-40 mg/dl drop in total and LDL cholesterol with diet and exercise.

HOW MUCH FAT CAN I EAT IN A DAY?

** Reading the " Nutrition Facts" on product labels allows you to count the grams of fat in the food.

CALORIE NEEDS:

HELPFUL HINTS:

• Count the grams of fat and saturated fat in a serving. Then multiply by the number of servings you will have.
• Compare with the guidelines below and adjust your fat intake so you stay within these guidelines.
• When shopping, select foods that are low in total fat grams and saturated fat grams.

GUIDELINES

LEARNING TO READ YOUR FOOD LABELS

SOURCES OF FATS AND CHOLESTEROL IN FOODS

Saturated Fats are found mostly in meat and dairy products. They are also found in some plant products such as coconut oil, palm kernel oil, and palm oil.

Trans Fatty Acids are fats created by the hydrogenation of vegetable oils. These fats are found in many baked goods such as cookies, crackers, and pastries, as well as stick margarine and fast foods.

Hydrogenation is a process whereby a polyunsaturated fat (liquid) is made into a saturated fat (solid) at room temperature. These are " trans fatty acids". Hydrogenation is found in stick margarine, many fried foods, and in many prepackaged snack foods (look for the words " partially hydrogenated oils" on packages).

Cholesterol is only found in foods of animal origin.

REDUCE THE AMOUNT OF SATURATED AND TRANS FATS IN YOUR DIET BY REDUCING YOUR CONSUMPTION OF THESE PRODUCTS:

Polyunsaturated Fats are usually fats of plant origin that are liquid at room temperature. They are found in vegetable oils, nuts, and seeds and they lower both LDL and HDL cholesterol levels when they replace saturated fats in the diet.

Monounsaturated Fats are usually fats of plant origin that are liquid at room temperature. They are found in olive and canola oils and most nuts. They also tend to lower LDL cholesterol levels and may not lower HDL levels.

TRY EATING FOODS HIGH IN POLYUNSATURATED OR MONOUNSATURATED FATS INSTEAD OF FOODS HIGH IN SATURATED FATS

Butter is saturated fat and stick margarine has trans fats so.............

SOFT TUB MARGARINE WITHOUT TRANS FAT IS THE BETTER CHOICE, BUT KEEP IN MIND: CALORIE FOR CALORIE, FAT IS FAT.